Nutrition Guide. protein 25 g. carbohydrate 6 g. fat 5

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2 Getting Started Welcome to the Nutrition Guide. This is your key to success! Following this meal plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this plan outlines daily meals for 8 weeks. Each meal should take 15 minutes or less to prepare. During weeks 1 4, you ll clean your system so you burn fat. You ll balance your hormones and get your body properly fueled for weeks 5 8. Weeks 5 8 will increase and sustain muscle. These weeks include 1 additional meal and 1 additional snack. The Post Workout Meal must be eaten within the 20 minutes following your workout and the optional snack is available if you need more energy. The nutrition plan is not only about dropping fat and increasing muscle but choosing foods that are nutrient dense for optimal health. The foods in this meal plan will help increase your energy, athletic performance, speed and strength. Each major meal contains a lean source of high-energy protein. Protein will aid in sustained energy, satiation and keeping hormone levels balanced. Within 2 weeks of adopting this plan, you should feel the difference of healthy, well-balanced meals! Nutrition Guide Approximate Meal Details 300 calories 25 g. protein 34 g. Meal 1 carbohydrate 6 g. fat 5 g. fiber 150 calories 3 4 g. fat 300 calories 25 g. protein 25 g. Meal 2 carbohydrate 6 g. fat 5 g. fiber 200 calories 4 g. fat 350 calories 25 g. Meal 3 protein 25 g. carbohydrate 6 g. fat 5 1

3 Optional Post Workout Meal g. fiber 180 calories 4 g. fat 180 calories 4 g. fat TIPS Nutrition Tips Sit down to eat Eat mindfully, feel the food in your mouth, concentrate on all the different tastes, sit in silence Put your fork down between bites, this will help you slow down and eat less Eat while you are happy or at peace Eat from a smaller plate, this will help you feel fuller Eat your protein first, this keeps hormone levels steady and will help you feel fuller longer Grocery Store Tips Shop the perimeter of the store, this is where the healthiest, freshest foods are found Look for foods with the least amount of ingredients, less is best Shop when you are full, not hungry When possible, choose natural/organic foods Water Tips Drink 1 cup of water before each meal Drink when you feel hungry, most of the time your body is only dehydrated Add fruit to your water for added flavor and low calories Carry a water bottle with you for added convenience FOOD SWAP LIST To personalize this meal plan, the Nutrition Guide includes a Food Swap List. Replace everything from fruits to proteins with this approved list to customize your 8 weeks of eating right and building lean muscle! Fruits 1 medium fruit 1 cup berries or cut fruit 2 Tbsp. dried fruit 2

4 Vegetables 1 cup raw vegetables 3 4 cup steamed vegetables 1 2 cup cooked vegetables Dairy 1 cup low-fat, plain yogurt 1 cup milk 1 cup soy milk 1 cup rice, almond or hemp milk (lactose intolerant choice) 1 cup kefir 1 2 cup low-fat cottage cheese High Yielding Grains 1 slice of whole grain bread 1 cup slow cooked oatmeal or buckwheat 1 cup whole grain, high fiber cold cereal 1 small sweet potato 1 2 cup noodles or rice 1 slice Ezekiel bread (gluten free) 1 slice homemade bread (gluten free) 3 4 cup basmati, wild rice or brown rice 1 2 cup whole wheat noodles 3 4 cup egg noodles 1 cup amaranth, quinoa, buckwheat, couscous (gluten free) High Energy Proteins 4 oz. seafood (salmon, scallops, lobster, orange roughy, halibut, shrimp or bass) 4 oz. skinless chicken breast, turkey breast or extra-lean ground turkey (100% natural) 4 oz. tofu or vegetable based protein 4 oz. tofu 3 oz. extra-lean red meat (pork or ham) 1 2 cup beans (black, cannellini, garbanzo, kidney or navy) 2 whole eggs 1 whole egg and 2 egg whites Healthy Fats 2 Tbsp. light mayo 2 Tbsp. canola, flaxseed, grapeseed or olive oil 1 Tbsp. 100% natural peanut butter or almond butter 10 raw, unsalted almonds or walnuts Energy Treats/s (Weeks 4 8) 4 small candies (M&M s, Swedish fish, Hershey kisses) 3 4 cups light popcorn 3 bites of your favorite dessert when eating out 2 small oatmeal cookies 1 2 cup sorbet or low-fat frozen yogurt/ice cream 1 fudge pop 15 baked tortilla chips with 1/3 cup salsa 3

5 Nutrition Overview The Nutrition guide is an aggressive way to help your body feel cleaner by eliminating processed and excess calorie filled foods. It drops your calorie intake down to approximately 1200 calories for 4 weeks and then around week 5-6, there is an additional 250 calorie snack added. Remember to eat only what is in the book. They may substitute meal for meal throughout the books as well as snack for snack. But if is NOT in the book, you are to report NO on the nutrition tracking. There is always a huge spectrum with clients on the guide. Some are starving all the time, others complain it s too much food. The diet is the same for an individual that weighs 250 and someone that weighs 150. At first this may be difficult for those who are used to consuming higher amoutns of calories before starting the program and on the contrary if a person that is full all the time you may not have been consuming enough calories previously. After two weeks: Regarding the nutrition, you need to be consuming everything that is listed per day; 3 meals, 2 snacks. IF you are still hungry, you can add extra green vegetables on top of your days meals. That may help you feel more full or you may have adjusted to the change in calorie consumption at this point. At week 6: Have you added the additional 250 calorie snack? If you have not you need to add that snack to kickstart your metabolism again. The first few weeks throws your body into somewhat of a starvation mode, and when the extra snack is added in week 5, the metabolism thinks, Wow, I have excess fuel and don t have to hold onto this fat any more as fuel! Around week 8-9, Please add another additional calories in their day. Your bodies may be starting to break down with the 5 day per week workout regimen. Adding the additional calories, is beneficial for you body to recover and heal. Generally speaking you may feel better after this snack is added. 4

6 Frequently asked questions: Can I substitute chicken for fish? Yes. What if I don t like the cottage cheese pancakes? Then you can do a different breakfast, as long is it is in the book. Do I have to eat everything even if I m full? Yes. Your body needs the 1200c per day. Can I eat what I want as long as I m in the same range of calories? No, you need to eat what is in the guide, every single day. Can I have soda? It doesn t tell me I can t. Is it in the book? Then no, you cannot. I have a dairy allergy. How do I adjust? Make you regular substitutions, just be calorie conscious. I m still nursing. Consult with your physician before starting a diet and exercise program. Start with additional vegetables. If you feel you are not getting enough calories yourself or for the child. MEAL PLAN WEEK 1 DAY 1 Meal 1 5

7 Oatmeal 2/3 cup oatmeal (non-instant) 1 cup water 2 tsp. 100% maple syrup or natural sweetener Follow oatmeal instructions and top with maple syrup. Side: 1 2 cup milk or yogurt 6 oz. light Greek yogurt or kefir Meal 2 Soup & Salad cups broth-based soup 2 cups tossed greens with vegetables 1 4 cup cottage cheese or non-fat dressing Protein bar, no more than 220 calories and 5 grams of fat Meal 3 Lemon & Ginger Salmon 6 oz. salmon Lemon & fresh ginger Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at 350 for approximately minutes. Sides: 1 cup steamed vegetables 1 cup quinoa DAY 2 Meal 1 Cereal 1 cup non-sweetened whole grain cereal 1 cup low-fat milk Side: 1 serving of fruit 6

8 10 15 baby carrots 2 Tbsp. low-fat ranch dip Meal 2 Whole Wheat Sandwich 2 slices whole wheat or Ezekiel bread 4 slices lean turkey or other lean deli meat 1 Tbsp. light Miracle Whip or light mayo/mustard Tomato, lettuce, other vegetables to taste Side: 1 serving of fruit 1 banana 1 handful nuts Meal 3 Feta Chicken Salad 6 oz. cooked chicken breast, sliced 2 cups lettuce, shredded Feta cheese Top shredded lettuce with cooked chicken. Sprinkle with feta cheese. Side: 1 serving of fruit DAY 3 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 7

9 1 serving of fruit 1 part-skim mozzarella string cheese Meal 2 Grilled Chicken 6 oz. chicken breast Top chicken breast with your favorite herbs and spices. Bake at 350 for minutes or grill for approximately 20 minutes. Sides: 4 cups tossed greens with vegetables 1 2 cup cottage cheese 1 4 cup cottage cheese 1 serving of fruit Meal 3 Stir Fry 1 cup cooked rice 1 cup light coconut milk cups vegetables Curry spice to taste Place vegetables in saucepan. Add milk and curry spice. Cook until vegetables are done then place mixture on top of cooked rice. Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice 1 2 cup low-fat cottage cheese 1 cup fruit 8

10 DAY 4 Meal 2 Pita 1 large (6 1 2 ) wheat pita 4 slices lean turkey or other lean deli meat 1 oz. slice of cheese 1 Tbsp. light Miracle Whip or light mayonnaise 1 2 Tbsp. mustard Tomato, cucumber, lettuce, sprouts, other vegetables Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese and vegetables. Sides: 4 celery sticks 1 cup raw broccoli 2 Tbsp. low-fat dressing 1 serving of fruit 1 part-skim mozzarella string cheese Meal 3 Grilled Teriyaki Tuna 4 oz. tuna steak 2 Tbsp. low-fat, bottled teriyaki sauce 1 tsp. olive oil 1/3 cup cooked brown rice Fresh spinach Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of fresh spinach. DAY 5 Meal 1 Veggie Egg White Omelet 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 1 cup grapes 1 4 cup almonds 9

11 Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice baby carrots 2 Tbsp. low-fat ranch dip Meal 3 BLT with Turkey 2 slices whole wheat bread 3 slices turkey bacon Tomato, sliced Lettuce, to taste Side: 1 serving of fruit DAY 6 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 6 oz. light Greek yogurt or kefir Drink: 10

12 Water Meal 2 Minestrone Soup cups low-sodium minestrone soup 1 whole grain roll or toast Side: 1 tomato, sliced 1 oz. mozzarella, sliced Basil Balsamic vinegar Top tomato slices with mozzarella. Drizzle with basil and balsamic vinegar. 1 cup grapes 1 4 cup almonds Meal 3 Roast Beef Pita 4 oz. lean roast beef or other lean meat 3-inch whole wheat pita Cherry tomatoes, sliced Romaine lettuce Dark salad greens Bell peppers, sliced Cucumbers, sliced Mushrooms, sliced DAY 7 Meal 1 Egg Burrito 4 small whole grain tortillas 2 cups egg whites 1 2 cup non-fat cottage cheese 1 2 cup tomatoes, chopped 1 2 cup red or green sweet pepper, chopped 1 2 cup sweet onion, chopped 1 2 cup black beans (rinsed, drained and mashed coarsely with fork) Salt and pepper Lite cooking spray Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste. 2 slices turkey jerky 11

13 Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. 6 oz. light Greek yogurt or kefir Drink: Water Meal 3 Bagel Sandwich 1 2 whole wheat bagel or 1 slice toast 2 oz. deli-style turkey breast, sliced 1 slice reduced-fat cheese Tomato, sliced Drink: 1 cup tomato or vegetable juice WEEK 2 DAY 1 Meal 1 Oatmeal 2/3 cup oatmeal (non-instant) 1 cup water 2 tsp. 100% maple syrup or natural sweetener Follow oatmeal instructions and top with maple syrup. Side: 1 2 cup milk or yogurt 6 oz. light Greek yogurt or kefir 12

14 Meal 2 Peanut Butter & Banana 1 slice whole grain or Ezekiel bread 1 Tbsp. natural peanut butter 1 Tbsp. all fruit preserves or banana Drink: 1 cup skim milk Protein bar, no more than 220 calories and 5 grams of fat Meal 3 Turkey Burger 4 oz. lean ground turkey 2 Tbsp. salsa 2 Tbsp. red onion, chopped 1 whole grain pita Form ground turkey into a patty. Cook turkey approximately 4 minutes on each side until done. Top with salsa and onion and place in whole grain pita. Side: 1 cup steamed vegetables DAY 2 Meal 1 Cereal 1 cup non-sweetened whole grain cereal 1 cup low-fat milk Side: 1 serving of fruit 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 2 Grilled Chicken Salad 13

15 3 oz. grilled chicken breast 3 cups mixed dark greens 1 2 apple, chopped 1 Tbsp. pecans, chopped Cucumber, sliced Top mixed greens with chicken, chopped apple, pecans and cucumber to taste. 1 banana 1 handful nuts Meal 3 Marinated Turkey 4 oz. marinated turkey tenderloin 1 2 cup long grain & wild rice Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350 for 30 minutes or cook over medium heat for approximately 10 minutes on each side or until done. Sides: 1 2 cup green peas 1 cup fresh fruit Drink: 1 cup low-fat milk DAY 3 Meal 1 Buckwheat Cereal 2/3 cup buckwheat cereal 1 cup water 1 2 banana 1 tsp. 100% maple syrup Mix buckwheat cereal with water and cook for 20 minutes on stove. Top with banana and syrup. Drink 1 2 cup milk or soy milk 1 serving of fruit 1 part-skim mozzarella string cheese Meal 2 Chicken Wrap 6-inch whole grain tortilla 3 oz. grilled chicken breast Tomato, sliced Red bell pepper, sliced Lettuce Side: Celery sticks 1 Tbsp. low-fat ranch dressing 14

16 1 2 cup low-fat cottage cheese 1 serving of fruit Drink: Water Meal 3 Lemon Chicken 6 oz. chicken breast 1 lemon cups vegetables Squeeze lemon juice over chicken. Bake at 350 for minutes. Bake assorted vegetables at 350 for minutes. Side: 1 2 cup fresh fruit Drink: 1 cup low-fat milk DAY 4 Meal 1 Shake 1 scoop whey protein (vanilla or chocolate) 1 2 cup soy or fat-free milk 1 2 cup water 1 tsp. peanut butter Handful of ice baby carrots 2 Tbsp. low-fat ranch dip Meal 2 Pita 1 large (6 1 2 ) wheat pita 4 slices lean turkey or other lean deli meat 1 oz. slice of cheese 1 Tbsp. light Miracle Whip or light mayonnaise 1 2 Tbsp. mustard Tomato, cucumber, lettuce, sprouts, other vegetables Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese and vegetables. Sides: 4 celery sticks 1 cup raw broccoli 2 Tbsp. low-fat dressing 15

17 1 serving of fruit 1 part-skim mozzarella string cheese Meal 3 Meaty Turkey Burger 1 serving = 1 burger 1 lb. extra-lean ground turkey 1 2 cup oat bran 2 Tbsp. flaxseed 2 egg whites 1 4 cup low-fat chicken or vegetable stock 1 clove of garlic, pressed 1 Tbsp. soy sauce 1 whole wheat bun Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and soy sauce. Form into 3 patties and cook approximately 5 minutes on each side or until done. Place on whole wheat bun. Side: 1 cup steamed vegetables DAY 5 Meal 1 Veggie Egg White Omelet 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 1 cup grapes 1 4 cup almonds Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil 16

18 Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice. 6 oz. light Greek yogurt or kefir Meal 3 Black Bean Soup & Sandwich 1 cup of canned black bean soup 1 slice whole-grain bread 2 oz. deli-style turkey breast, sliced 2 thin slices avocado 1 tsp. Dijon mustard Spread Dijon mustard over bread. Top with turkey and avocado. DAY 6 Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice 6 oz. light Greek yogurt or kefir Meal 2 Minestrone Soup cups low-sodium minestrone soup 1 whole grain roll or toast Side: 1 tomato, sliced 1 oz. mozzarella, sliced Basil Balsamic vinegar Top tomato slices with mozzarella. Drizzle with basil and balsamic vinegar. 17

19 1 cup grapes 1 4 cup almonds Meal 3 Halibut 6 oz. marinated halibut Marinate halibut with your favorite herbs, spices or fat-free sauce for 20 minutes. Wrap in foil and bake at 350 for minutes or until fully cooked. Sides: 4 cups steamed baby red potatoes (no butter) 1 cup steamed broccoli DAY 7 Meal 1 Egg Burrito 4 small whole grain tortillas 2 cups egg whites 1 2 cup non-fat cottage cheese 1 2 cup tomatoes, chopped 1 2 cup red or green sweet pepper, chopped 1 2 cup sweet onion, chopped 1 2 cup black beans (rinsed, drained and mashed coarsely with fork) Salt and pepper Lite cooking spray Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste. 2 slices turkey jerky Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. 18

20 6 oz. light Greek yogurt or kefir Meal 3 Rosemary Chicken 4 oz. chicken 1 tsp. rosemary 1 2 tsp. garlic, minced 2 cups arugula 1 Tbsp. parmesan cheese, grated 1 tsp. olive oil Top chicken with rosemary, garlic and olive oil. Wrap in tin foil and bake at 350 for 20 minutes or until fully cooked. Top arugula with the chicken and sprinkle with parmesan cheese. Side: 1 cup beets WEEK 3 DAY 1 Meal 1 Oatmeal 2/3 cup oatmeal (non-instant) 1 cup water 2 tsp. 100% maple syrup or natural sweetener Follow oatmeal instructions and top with maple syrup. Side: 1 2 cup milk or yogurt baby carrots 2 Tbsp. low-fat ranch dip Meal 2 Grilled Chicken 6 oz. chicken breast Top chicken breast with your favorite herbs and spices. Bake at 350 for minutes or grill for approximately 20 minutes. Sides: 4 cups tossed greens with vegetables 1 2 cup cottage cheese 19

21 1 serving of fruit 1 part-skim mozzarella string cheese Meal 3 Lemon & Ginger Salmon 6 oz. salmon Lemon & fresh ginger Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at 350 for approximately minutes. Sides: 1 cup steamed vegetables 1 cup quinoa DAY 2 Meal 1 Egg Burrito 4 small whole grain tortillas 2 cups egg whites 1 2 cup non-fat cottage cheese 1 2 cup tomatoes, chopped 1 2 cup red or green sweet pepper, chopped 1 2 cup sweet onion, chopped 1 2 cup black beans (rinsed, drained and mashed coarsely with fork) Salt and pepper Lite cooking spray Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste. 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 2 Pita 20

22 1 large (6 1 2 ) wheat pita 4 slices lean turkey or other lean deli meat 1 oz. slice of cheese 1 Tbsp. light Miracle Whip or light mayonnaise 1 2 Tbsp. mustard Tomato, cucumber, lettuce, sprouts, other vegetables Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese and vegetables. Sides: 4 celery sticks 1 cup raw broccoli 2 Tbsp. low-fat dressing 1 cup grapes 1 4 cup almonds Meal 3 Feta Chicken Salad 6 oz. cooked chicken breast, sliced 2 cups lettuce, shredded Feta cheese Top shredded lettuce with cooked chicken. Sprinkle with feta cheese. Side: 1 serving of fruit DAY 3 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 2 slices turkey jerky Meal 2 21

23 Whole Wheat Sandwich 2 slices whole wheat bread 4 slices lean turkey or other lean deli meat 1 Tbsp. light Miracle Whip or light mayo/mustard Tomato, lettuce, other vegetables Side: 1 serving of fruit 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 3 Stir Fry 1 cup cooked rice 1 cup light coconut milk cups vegetables Curry spice to taste Place vegetables in saucepan. Add milk and curry spice. Cook until vegetables are done then place mixture on top of cooked rice. DAY 4 Meal 1 Shake 1 scoop whey protein (vanilla or chocolate) 1 2 cup soy or fat-free milk 1 2 cup water 1 tsp. peanut butter Handful of ice 1 banana 1 handful nuts Meal 2 Minestrone Soup cup low-sodium minestrone soup 1 whole grain roll or toast Side: 1 tomato, sliced 1 oz. mozzarella, sliced Basil Balsamic vinegar 22

24 Top tomato slices with mozzarella. Drizzle with basil and balsamic vinegar. Protein bar, no more than 220 calories and 5 grams of fat Meal 3 Bagel Sandwich 1 2 whole wheat bagel or 1 slice toast 2 oz. deli-style turkey breast, sliced 1 slice reduced-fat cheese Tomato, sliced Drink: 1 cup tomato or vegetable juice DAY 5 Meal 1 Veggie Egg White Omelet 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 6 oz. light Greek yogurt or kefir Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. 23

25 10 15 baby carrots 2 Tbsp. low-fat ranch dip Meal 3 BLT with Turkey 2 slices whole wheat bread 3 slices turkey bacon Tomato, sliced Lettuce Side: 1 serving of fruit DAY 6 Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice 6 oz. light Greek yogurt or kefir Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice. 10 grapes 4 whole wheat crackers 24

26 Meal 3 Steak Pita 4 oz. lean roast beef or other lean meat 3-inch whole wheat pita Cherry tomatoes, sliced Romaine lettuce Dark salad greens Bell peppers, sliced Cucumbers, sliced Mushrooms, sliced DAY 7 Meal 1 Cereal 1 cup non-sweetened whole grain cereal 1 cup low-fat milk Side: 1 serving of fruit 1 serving of fruit 1 part-skim mozzarella string cheese Meal 2 Sandwich & Soup cups broth-based soup 1 slice whole wheat toast 2 cups tossed greens with vegetables 1 4 cup cottage cheese or non-fat dressing 1 banana 1 handful nuts Meal 3 Meaty Turkey Burger 1 serving = 1 burger 1 lb. extra-lean ground turkey 1 2 cup oat bran 2 Tbsp. flaxseed 25

27 2 egg whites 1 4 cup low-fat chicken or vegetable stock 1 clove of garlic, pressed 1 Tbsp. soy sauce 1 whole wheat bun Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and soy sauce. Form into 3 patties and cook approximately 5 minutes on each side or until done. Place on whole wheat bun. Side: 1 cup steamed vegetables WEEK 4 DAY 1 Meal 1 Big Spinach Omelet 1 2 cup roma tomato, chopped 1 cup spinach 5 egg whites 3 oz. feta cheese 1 Tbsp. fresh basil Side: 1 cup of fruit 1 banana 1 handful nuts Meal 2 Peanut Butter & Banana 1 slice whole grain or Ezekiel bread 1 Tbsp. natural peanut butter 1 Tbsp. all fruit preserves or banana Drink: 1 cup milk Protein bar, no more than 220 calories and 5 grams fat Meal 3 26

28 Turkey Burger 4 oz. lean ground turkey 2 Tbsp. salsa 2 Tbsp. red onion, chopped 1 whole grain pita Form ground turkey into a patty. Cook turkey approximately 4 minutes on each side until done. Top with salsa and onion and place in whole grain pita. Side: 1 cup steamed vegetables Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice Drink: DAY 2 Water 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 2 Grilled Chicken Salad 3 oz. grilled chicken breast 3 cups mixed dark greens 1 2 apple, chopped 1 Tbsp. pecans, chopped Cucumber, sliced Top mixed greens with chicken, chopped apple, pecans and cucumber to taste. 1 banana 1 handful nuts Meal 3 Meaty Turkey Burger 1 serving = 1 burger 1 lb. extra-lean ground turkey 1 2 cup oat bran 2 Tbsp. flaxseed 2 egg whites 27

29 1 4 cup low-fat chicken or vegetable stock 1 clove of garlic, pressed 1 Tbsp. soy sauce 1 whole wheat bun Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and soy sauce. Form into 3 patties and cook approximately 5 minutes on each side or until done. Place on whole wheat bun. Side: 1 cup steamed vegetables DAY 3 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 1 serving of fruit 1 part-skim mozzarella string cheese Meal 2 Chicken Wrap 6-inch whole grain tortilla 3 oz. grilled chicken breast Tomato, sliced Red bell pepper, sliced Lettuce Side: Celery sticks 1 Tbsp. low-fat ranch dressing 1 2 cup low-fat cottage cheese 1 serving of fruit 28

30 Meal 3 Marinated Turkey 4 oz. marinated turkey tenderloin 1 2 cup long grain & wild rice Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350 for 30 minutes or cook over medium heat for approximately 10 minutes on each side. Sides: 1 2 cup green peas 1 cup fresh fruit Drink: 1 cup low-fat milk DAY 4 Meal 1 Cereal 1 cup non-sweetened whole grain cereal 1 cup low-fat milk Side: 1 serving of fruit baby carrots 2 Tbsp. low-fat ranch dip Meal 2 Pita 1 large (6 1 2 ) wheat pita 4 slices lean turkey or other lean deli meat 1 oz. slice of cheese 1 Tbsp. light Miracle Whip or light mayonnaise 1 2 Tbsp. mustard Tomato, cucumber, lettuce, sprouts, other vegetables Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese and vegetables. Sides: 4 celery sticks 1 cup raw broccoli 2 Tbsp. low-fat dressing 1 small fruit 1 part-skim mozzarella string cheese 29

31 Meal 3 Lemon Chicken 6 oz. chicken breast 1 lemon cups vegetables Squeeze lemon juice over chicken. Bake at 350 for minutes. Bake assorted vegetables at 350 for minutes. Side: 1 2 cup fresh fruit Drink: 1 cup low-fat milk DAY 5 Meal 1 Veggie Egg White Omelet 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 1 cup grapes 1 4 cup almonds Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice baby carrots 2 Tbsp. low-fat ranch dip Meal 3 Black Bean Soup & Sandwich 1 cup of canned black bean soup 30

32 1 slice whole-grain bread 2 oz. deli-style turkey breast, sliced 2 thin slices avocado 1 tsp. Dijon mustard Spread Dijon mustard over bread. Top with turkey and avocado. DAY 6 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 6 oz. light Greek yogurt or kefir Meal 2 Minestrone Soup cup low-sodium minestrone soup 1 whole grain roll or toast Side: 1 tomato, sliced 1 oz. mozzarella, sliced Basil Balsamic vinegar Top tomato slices with mozzarella. Drizzle with basil and balsamic vinegar. 1 cup grapes 1 4 cup almonds 31

33 Meal 3 Halibut 6 oz. marinated halibut Marinate halibut with your favorite herbs, spices or fat-free sauce for 20 minutes. Wrap in foil and bake at 350 for minutes or until fully cooked. Sides: 4 cups steamed baby red potatoes (no butter) 1 cup steamed broccoli DAY 7 Meal 1 Buckwheat Cereal 2/3 cup buckwheat cereal 1 cup water 1 2 banana 1 tsp. 100% maple syrup Mix buckwheat cereal with water and cook for 20 minutes on stove. Top with banana and syrup. Drink 1 2 cup milk or soy milk 2 slices turkey jerky Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. Drink: Water 6 oz. light Greek yogurt or kefir Meal 3 Grilled Teriyaki Tuna 32

34 4 oz. tuna steak 2 Tbsp. low-fat, bottled teriyaki sauce 1 tsp. olive oil 1/3 cup cooked brown rice Fresh spinach Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of fresh spinach. WEEK 5 DAY 1 Meal 1 Turkey Bacon Toast 3 slices of turkey bacon 1 2 tomato, sliced 1 slice Ezekiel bread, toasted 10 raw almonds Meal 2 Pesto Spaghetti 1 serving = cups 1 lb. buckwheat or rice noodles 3 quarts water 1 tsp. salt 3 cups fresh basil leaves 1 2 cup almonds, chopped 3 4 cup parsley 2 cloves garlic, chopped Extra virgin olive oil Boil noodles in water and salt approximately 12 minutes or until noodles are soft. Strain noodles and top with basil, almonds, parsley and garlic. Toss with olive oil and sprinkle salt to taste. Protein bar, no more than 220 calories and 5 grams of fat Meal 3 Lemon & Ginger Salmon 6 oz. salmon Lemon & fresh ginger 33

35 Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at 350 for approximately minutes. Sides: 1 cup steamed vegetables 1 cup quinoa Optional 1 Tbsp. hummus 3 whole grain crackers Drink: Water Post Workout Meal 3 oz. chicken baked DAY 2 Meal 1 Greek Yogurt 1 cup light Greek yogurt 1 4 cup low-fat granola 1 tsp. 100% maple syrup or agave nectar 1 cup fresh fruit salad 2 Tbsp. granola Meal 2 Basil & Tomato Pizza 1 serving = 2 slices 14 oz. whole wheat crust (homemade or store bought) oz. prosciutto or lean ham 3/4 cup tomatoes, sliced 1 2 cup fresh basil 1 2 cup part-skim mozzarella cheese, shredded 1 4 cup parmesan cheese, grated 2 large garlic cloves, sliced Crushed pepper to taste Preheat oven to 450. Top pizza crust with all ingredients and bake until crispy, approximately 6 10 minutes. 34

36 1 banana 1 handful nuts Meal 3 Lemon Chicken 6 oz. chicken breast 1 lemon cups vegetables Squeeze lemon juice over chicken. Bake at 350 for minutes. Bake assorted vegetables at 350 for minutes. Side: 1 2 cup fresh fruit Drink: 1 cup low-fat milk Optional 1 2 cup low-fat cottage cheese sprinkled with cinnamon Post Workout Meal 180 calorie shake (egg white or whey powder) 1 4 cup berries or 1 tsp. natural peanut butter 1 cup soy or milk Handful of ice DAY 3 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 35

37 1 cup apple sliced Tbsp. natural peanut butter Meal 2 Chicken Wrap 6-inch whole grain tortilla 3 oz. grilled chicken breast Tomato, sliced Red bell pepper, sliced Lettuce Side: Celery sticks 1 Tbsp. low-fat ranch dressing 1 2 cup low-fat cottage cheese 1 serving of fruit Drink: Water Meal 3 Marinated Turkey 4 oz. marinated turkey tenderloin 1 2 cup long grain & wild rice Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350 for 30 minutes or cook over medium heat for approximately 10 minutes on each side. Sides: 1 2 cup green peas 1 cup fresh fruit Drink: 1 cup low-fat milk Optional Oatmeal 2/3 cup oatmeal (non-instant) 1 cup water 2 tsp. 100% maple syrup or natural sweetener Follow oatmeal instructions and top with maple syrup. Drink: 1 4 cup skim milk Post Workout Meal 1 cup low-fat cottage cheese sprinkled with cinnamon DAY 4 36

38 Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice 1 2 cup almonds, cashews, dried cranberries or soy milk Meal 2 Warm Spinach & Quinoa Salad 1 lb. baby spinach cups quinoa 1 2 cup red wine vinegar 1/3 cup olive oil 8 oz. crumbled feta Salt and pepper Cook quinoa in 3 cups of boiling water. Cover and simmer for minutes. Combine all liquid ingredients then add spinach and warm quinoa. Top with feta and enjoy! Refrigerate leftovers. Sides: 1 cup salad 1 medium size fruit 1 serving of fruit 1 part-skim mozzarella string cheese Meal 3 Southwestern Pizza 1 serving = 2 slices 12 whole wheat pizza crust 2 scallions, thinly sliced 1 1/3 cups canned black beans cups reduced-fat mozzarella cheese, shredded 1 cup tomato salsa 1 4 cup cilantro leaves 1 small red pepper, chopped Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes. Optional 37

39 Smoothie 3 4 cup plain, fat-free yogurt 1 2 cup frozen mixed berries 1 medium banana Post Workout Meal 180 calorie protein bar DAY 5 Meal 1 Veggie Egg White Omelet 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 1 cup grapes 1 4 cup almonds Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice baby carrots 2 Tbsp. low-fat ranch dip 38

40 Meal 3 BLT with Turkey 2 slices whole wheat bread 3 slices turkey bacon Tomato, sliced Lettuce Side: 1 serving of fruit Optional 2 hard boiled eggs 2 slices tomato 1 2 grapefruit Post Workout Meal 1 cup pineapple or mango DAY 6 Meal 1 Shake 1 scoop whey protein (vanilla or chocolate) 1 2 cup soy or fat-free milk 1 2 cup water 1 tsp. peanut butter Handful of ice 6 oz. light Greek yogurt or kefir Meal 2 Minestrone Soup cup low-sodium minestrone soup 1 whole grain roll or toast Side: 1 tomato, sliced 1 oz. mozzarella, sliced Basil Balsamic vinegar Top tomato slices with mozzarella. Drizzle with basil and balsamic vinegar. 39

41 1 cup grapes 1 4 cup almonds Meal 3 Halibut 6 oz. marinated halibut Marinate halibut with your favorite herbs, spices or fat-free sauce for 20 minutes. Wrap in foil and bake at 350 for minutes or until fully cooked. Sides: 4 cups steamed baby red potatoes (no butter) 1 cup steamed broccoli Optional 1 whole-grain English muffin 1 Tbsp. natural peanut butter 1 medium banana Post Workout Meal 1 2 cup low-fat frozen yogurt 1 2 cup strawberries DAY 7 Meal 1 Egg Burrito 4 small whole grain tortillas 2 cups egg whites 1 2 cup non-fat cottage cheese 1 2 cup tomatoes, chopped 1 2 cup red or green sweet pepper, chopped 1 2 cup sweet onion, chopped 1 2 cup black beans (rinsed, drained and mashed coarsely with fork) Salt and pepper Lite cooking spray Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste. 40

42 2 slices turkey jerky Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. 6 oz. light Greek yogurt or kefir Meal 3 Grilled Teriyaki Tuna 4 oz. tuna steak 2 Tbsp. low-fat, bottled teriyaki sauce 1 tsp. olive oil 1/3 cup cooked brown rice Fresh spinach Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of spinach. Optional Omelet 1 egg 3 egg whites 1 2 cup spinach & tomato, sliced 2 Tbsp. feta cheese 1 slice multi-grain bread Post Workout Meal 2 small oatmeal raisin cookies 41

43 WEEK 6 DAY 1 Meal 1 Oatmeal 2/3 cup oatmeal (non-instant) 1 cup water 2 tsp. 100% maple syrup or natural sweetener Follow oatmeal instructions and top with maple syrup. Side: 1 2 cup milk or yogurt 1 banana 1 handful nuts Meal 2 Turkey Lettuce Wrap 2 oz. deli-style turkey breast 1 Tbsp. low-fat dressing 1 4 cup chickpeas 1 4 cup kidney beans 1 4 cup celery, chopped 1 4 cup tomato, chopped 1 tsp. olive oil 1 tsp. lemon juice Salt and pepper to taste Large romaine lettuce Mix turkey breast, dressing, beans, celery and tomato together with oil, lemon juice, salt and pepper. Fill romaine lettuce and enjoy! Protein bar, no more than 220 calories and 5 grams of fat Meal 3 Turkey Burger 4 oz. lean ground turkey 2 Tbsp. salsa 2 Tbsp. red onion, chopped 1 whole grain pita Form ground turkey into a patty. Cook turkey approximately 4 minutes on each side until done. Top with salsa and onion and place in whole grain pita. 42

44 Side: 1 cup steamed vegetables Optional 1 2 cup lemon sorbet with fresh berries Post Workout Meal 2 hard boiled eggs DAY 2 Meal 1 Cereal 1 cup non-sweetened whole grain cereal 1 cup low-fat milk Side: 1 serving of fruit 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 2 Chicken Salad Grilled 3 oz. grilled chicken breast 3 cups mixed dark greens 1 2 apple, chopped 1 Tbsp. pecans, chopped Cucumber, sliced 1 banana 1 handful nuts Meal 3 43

45 Lemon Chicken 6 oz. chicken breast 1 lemon cups vegetables Squeeze lemon juice over chicken. Bake at 350 for minutes. Bake assorted vegetables at 350 for minutes. Side: 1 2 cup fresh fruit Drink: 1 cup low-fat milk Optional 1 cup mango 1 Tbsp. shaved coconut Post Workout Meal Handful of nuts DAY 3 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 1 serving of fruit 1 part-skim mozzarella string cheese Meal 2 Turkey Chili 1 cup turkey or vegetable chili Side: cups mixed greens 2 egg whites, hard-boiled 1 tsp. olive oil 1 tsp. red wine vinegar 44

46 Top mixed greens with egg whites, vinegar and olive oil. 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 3 Marinated Turkey 4 oz. marinated turkey tenderloin 1 2 cup long grain & wild rice Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350 for 30 minutes or cook over medium heat for approximately 10 minutes on each side. Sides: 1 2 cup green peas 1 cup fresh fruit Drink: 1 cup low-fat milk Optional 2 small squares dark chocolate/70% + chocolate Post Workout Meal 1 2 cup low-fat cottage cheese 1 2 cup peaches DAY 4 Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice baby carrots 2 Tbsp. low-fat ranch dip 45

47 Meal 2 Pita 1 large (6 1 2 ) wheat pita 4 slices lean turkey or other lean deli meat 1 oz. slice of cheese 1 Tbsp. light Miracle Whip or light mayonnaise 1 2 Tbsp. mustard Tomato, cucumber, lettuce, sprouts, other vegetables Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese and vegetables. Sides: 4 celery sticks 1 cup raw broccoli 2 Tbsp. low-fat dressing 1 serving of fruit 1 part-skim mozzarella string cheese Meal 3 Southwestern Pizza 1 serving = 2 slices 12 whole wheat pizza crust 2 scallions, thinly sliced 1 1/3 cups canned black beans cups reduced-fat mozzarella cheese, shredded 1 cup tomato salsa 1 4 cup cilantro leaves 1 small red pepper, chopped Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes. Optional 4 oz. low-fat vanilla or chocolate pudding Post Workout Meal 3 oz. chicken breast Meal 1 Veggie Egg White Omelet 46

48 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray DAY 5 Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 1 cup grapes 1 4 cup almonds Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice baby carrots 2 Tbsp. low-fat ranch dip Meal 3 BLT with Turkey 2 slices whole wheat bread 3 slices turkey bacon Tomato, sliced Lettuce Side: 1 serving of fruit Optional 1 cup mixed berries 2 Tbsp. light whipped topping 1 tsp. cocoa powder 47

49 Post Workout Meal 1 cup fruit salad sprinkled with pecans DAY 6 Meal 1 Shake 1 scoop whey protein (vanilla or chocolate) 1 2 cup soy or fat-free milk 1 2 cup water 1 tsp. peanut butter Handful of ice 6 oz. light Greek yogurt or kefir Meal 2 Muffin Pizza 1 whole-grain English muffin 1 4 cup tomato sauce 1 4 cup mozzarella cheese 2 oz. grilled chicken breast, sliced 1 cup steamed broccoli Top English muffin with tomato sauce, cheese and chicken breast. Bake at 350 for 10 minutes and serve with steamed broccoli. 1 cup grapes 1 4 cup almonds Meal 3 Halibut 6 oz. marinated halibut Marinate halibut with your favorite herbs, spices or fat-free sauce for 20 minutes. Wrap in foil and bake at 350 for minutes or until fully cooked. 48

50 Sides: 4 cups steamed baby red potatoes (no butter) 1 cup steamed broccoli Optional 3/4 cup plain fat-free yogurt 1 tsp. honey Post Workout Meal 10 raw almonds DAY 7 Meal 1 Egg Burrito 4 small whole grain tortillas 2 cups egg whites 1 2 cup non-fat cottage cheese 1 2 cup tomatoes, chopped 1 2 cup red or green sweet pepper, chopped 1 2 cup sweet onion, chopped 1 2 cup black beans (rinsed, drained and mashed coarsely with fork) Salt and pepper Lite cooking spray Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste. 2 slices turkey jerky Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. 49

51 6 oz. light Greek yogurt or kefir Meal 3 Grilled Teriyaki Tuna 4 oz. tuna steak 2 Tbsp. low-fat, bottled teriyaki sauce 1 tsp. olive oil 1/3 cup cooked brown rice Fresh spinach Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of fresh spinach. Optional 1 Kashi granola bar or homemade protein bar Post Workout Meal 180 calorie protein bar WEEK 7 DAY 1 Meal 1 Turkey Bacon Toast 3 slices of turkey bacon 1 2 tomato, sliced 1 slice Ezekiel bread, toasted 10 raw, unsalted almonds Meal 2 50

52 Pesto Spaghetti 1 serving = cups 1 lb. buckwheat or rice noodles 3 quarts water 1 tsp. salt 3 cups fresh basil leaves 1 2 cup almonds, chopped 3 4 cup parsley 2 cloves garlic, chopped Extra virgin olive oil Boil noodles in water and salt approximately 12 minutes or until noodles are soft. Strain noodles and top with basil, almonds, parsley and garlic. Toss with olive oil and sprinkle salt to taste. Protein bar, no more than 220 calories and 5 grams of fat Meal 3 Lemon & Ginger Salmon 6 oz. salmon Lemon & fresh ginger Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at 350 for approximately minutes. Sides: 1 cup steamed vegetables 1 cup quinoa Optional 1 Tbsp. hummus 3 whole grain crackers Post Workout Meal 3 oz. chicken baked DAY 2 Meal 1 Greek Yogurt 1 cup light Greek yogurt 1 4 cup low-fat granola 1 tsp. 100% maple syrup or agave nectar 51

53 1 cup fresh fruit salad 2 Tbsp. granola Meal 2 Basil & Tomato Pizza 1 serving = 2 slices 14 oz. whole wheat crust (homemade or store bought) 2 large garlic cloves, sliced 1 2 cup partskim mozzarella cheese, shredded 1 4 cup parmesan cheese, grated oz. prosciutto or lean ham 3/4 cup tomatoes, sliced 1 2 cup fresh basil Crushed pepper to taste Preheat oven to 450. Top pizza crust with all ingredients and bake until crispy, approximately 6 10 minutes. 1 banana 1 handful nuts Meal 3 Lemon Chicken 6 oz. chicken breast 1 lemon cups vegetables Squeeze lemon juice over chicken. Bake at 350 for minutes. Bake assorted vegetables at 350 for minutes. Side: 1 2 cup fresh fruit Drink: 1 cup low-fat milk Optional 1 2 cup low-fat cottage cheese sprinkled with cinnamon Post Workout Meal 180 calorie shake (egg white or whey powder) 1 4 cup berries or 1 tsp. natural peanut butter 1 cup soy or milk Handful of ice 52

54 DAY 3 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 1 cup apple sliced Tbsp. natural peanut butter Meal 2 Chicken Wrap 6-inch whole grain tortilla 3 oz. grilled chicken breast Tomato, sliced Red bell pepper, sliced Lettuce Side: Celery sticks 1 Tbsp. low-fat ranch dressing 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 3 Marinated Turkey 4 oz. marinated turkey tenderloin 1 2 cup long grain & wild rice Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350 for 30 minutes or cook over medium heat for approximately 10 minutes on each side. Sides: 1 2 cup green peas 1 cup fresh fruit 53

55 Drink: 1 cup low-fat milk Optional Oatmeal 2/3 cup oatmeal (non-instant) 1 cup water 2 tsp. 100% maple syrup or natural sweetener Follow oatmeal instructions and top with maple syrup. Side: 1 cup berries Drink: 1 4 cup skim milk Post Workout Meal 1 cup low-fat cottage cheese sprinkled with cinnamon DAY 4 Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice 1 2 cup almonds, cashews, dried cranberries Meal 2 Warm Spinach & Quinoa Salad 1 lb. baby spinach cups quinoa 1 2 cup red wine vinegar 1/3 cup olive oil 8 oz. crumbled feta Salt and pepper Cook quinoa in 3 cups of boiling water. Cover and simmer for minutes. Combine all liquid ingredients then add spinach and warm quinoa. Top with feta and enjoy! Refrigerate leftovers. Sides: 1 cup salad 1 medium size fruit 54

56 1 serving of fruit 1 part-skim mozzarella string cheese Meal 3 Southwestern Pizza 1 serving = 2 slices 12 whole wheat pizza crust 2 scallions, thinly sliced 1 1/3 cups canned black beans cups reduced-fat mozzarella cheese, shredded 1 cup tomato salsa 1 4 cup cilantro leaves 1 small red pepper, chopped Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes. Optional Smoothie 3 4 cup plain, fat-free yogurt 1 2 cup frozen mixed berries 1 medium banana Post Workout Meal 180 calorie protein bar DAY 5 Meal 1 Veggie Egg White Omelet 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 1 cup grapes 1 4 cup almonds 55

57 Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice baby carrots 2 Tbsp. low-fat ranch dip Meal 3 BLT with Turkey 2 slices whole wheat bread 3 slices turkey bacon Tomato, sliced Lettuce Side: 1 serving of fruit Optional 2 hard boiled eggs 2 slices tomato 1 2 grapefruit Post Workout Meal 1 cup pineapple or mango DAY 6 Meal 1 Shake 1 scoop whey protein (vanilla or chocolate) 1 2 cup soy or fat-free milk 1 2 cup water 1 tsp. peanut butter Handful of ice 56

58 6 oz. light Greek yogurt or kefir Meal 2 Minestrone Soup cup low-sodium minestrone soup 1 whole grain roll or toast Side: 1 tomato, sliced 1 oz. mozzarella, sliced Basil Balsamic vinegar Top tomato slices with mozzarella. Drizzle with basil and balsamic vinegar. 1 cup grapes 1 4 cup almonds Meal 3 Halibut 6 oz. marinated halibut Marinate halibut with your favorite herbs, spices or fat-free sauce for 20 minutes. Wrap in foil and bake at 350 for minutes or until fully cooked. Sides: 4 cups steamed baby red potatoes (no butter) 1 cup steamed broccoli Optional 1 whole-grain English muffin 1 Tbsp. natural peanut butter 1 medium banana Post Workout Meal 1 2 cup low-fat frozen yogurt 1 2 cup strawberries DAY 7 57

59 Meal 1 Egg Burrito 4 small whole grain tortillas 2 cups egg whites 1 2 cup non-fat cottage cheese 1 2 cup tomatoes, chopped 1 2 cup red or green sweet pepper, chopped 1 2 cup sweet onion, chopped 1 2 cup black beans (rinsed, drained and mashed coarsely with fork) Salt and pepper Lite cooking spray Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste. 2 slices turkey jerky Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. 6 oz. light Greek yogurt or kefir Meal 3 Grilled Teriyaki Tuna 4 oz. tuna steak 2 Tbsp. low-fat, bottled teriyaki sauce 1 tsp. olive oil 1/3 cup cooked brown rice Fresh spinach Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of fresh spinach. 58

60 Optional Omelet 1 egg 3 egg whites 1 2 cup spinach & tomato 2 Tbsp. feta cheese 1 slice multi-grain bread Post Workout Meal 2 small oatmeal raisin cookies WEEK 8 DAY 1 Meal 1 Oatmeal 2/3 cup oatmeal (non-instant) 1 cup water 2 tsp. 100% maple syrup or natural sweetener Follow oatmeal instructions and top with maple syrup. Side: 1 2 cup milk or yogurt 1 banana 1 handful nuts Meal 2 Turkey Lettuce Wrap 2 oz. deli-style turkey breast 1 Tbsp. low-fat dressing 1 4 cup chickpeas 1 4 cup kidney beans 1 4 cup celery, chopped 1 4 cup tomato, chopped 1 tsp. olive oil 1 tsp. lemon juice Salt and pepper to taste Large romaine lettuce Mix turkey breast, dressing, beans, celery and tomato together with oil, lemon juice, salt and pepper. Fill romaine lettuce and enjoy! 59

61 Protein bar, no more than 220 calories and 5 grams of fat Meal 3 Turkey Burger 4 oz. lean ground turkey 2 Tbsp. salsa 2 Tbsp. red onion, chopped 1 whole grain pita Form ground turkey into a patty. Cook turkey approximately 4 minutes on each side until done. Top with salsa and onion and place in whole grain pita. Side: 1 cup steamed vegetables Optional 1 2 cup lemon sorbet with fresh berries Post Workout Meal 2 hard boiled eggs DAY 2 Meal 1 Cereal 1 cup non-sweetened whole grain cereal 1 cup low-fat milk Side: 1 serving of fruit 1 2 cup low-fat cottage cheese 1 serving of fruit 60

62 Meal 2 Chicken Salad Grilled 3 oz. grilled chicken breast 3 cups mixed dark greens 1 2 apple, chopped 1 Tbsp. pecans, chopped Cucumber, sliced 1 banana 1 handful nuts Meal 3 Lemon Chicken 6 oz. chicken breast 1 lemon cups vegetables Squeeze lemon juice over chicken. Bake at 350 for minutes. Bake assorted vegetables at 350 for minutes. Side: 1 2 cup fresh fruit Drink: 1 cup low-fat milk Optional 1 cup mango 1 Tbsp. shaved coconut Post Workout Meal Handful of nuts DAY 3 Meal 1 Blueberry Oat Pancakes 1 serving = 3 pancakes 1 cup old fashioned oats 1 cup blueberries 1 2 cup low-fat cottage cheese 2 large eggs 1 tsp. vanilla extract 1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt 61

63 In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt. Drink: 1 2 cup of skim milk 1 serving of fruit 1 part-skim mozzarella string cheese Meal 2 Turkey Chili 1 cup turkey or vegetable chili Side: cups mixed greens 2 egg whites, hard-boiled 1 tsp. olive oil 1 tsp. red wine vinegar Top mixed greens with egg whites, vinegar and olive oil. 1 2 cup low-fat cottage cheese 1 serving of fruit Meal 3 Marinated Turkey 4 oz. marinated turkey tenderloin 1 2 cup long grain & wild rice Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350 for 30 minutes or cook over medium heat for approximately 10 minutes on each side. Sides: 1 2 cup green peas 1 cup fresh fruit Drink: 1 cup low-fat milk Optional 2 small squares dark chocolate/70% + chocolate Post Workout Meal 62

64 1 2 cup low-fat cottage cheese 1 2 cup peaches DAY 4 Meal 1 Shake 1 scoop whey protein 1 whole banana 1 2 cup skim, almond, rice or soy milk 1 2 cup water Handful of ice baby carrots 2 Tbsp. low-fat ranch dip Meal 2 Pita 1 large (6 1 2 ) wheat pita 4 slices lean turkey or other lean deli meat 1 oz. slice of cheese 1 Tbsp. light Miracle Whip or light mayonnaise 1 2 Tbsp. mustard Tomato, cucumber, lettuce, sprouts, other vegetables Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese and vegetables. Sides: 4 celery sticks 1 cup raw broccoli 2 Tbsp. low-fat dressing 1 serving of fruit 1 part-skim mozzarella string cheese Meal 3 Southwestern Pizza 1 serving = 2 slices 12 whole wheat pizza crust 2 scallions, thinly sliced 1 1/3 cups canned black beans cups reduced-fat mozzarella cheese, shredded 1 cup tomato salsa 1 4 cup cilantro leaves 1 small red pepper, chopped Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes. 63

65 Optional 4 oz. low-fat vanilla or chocolate pudding Post Workout Meal 3 whole grain crackers 1 Tbsp. low-fat soft cheese DAY 5 Meal 1 Veggie Egg White Omelet 4 5 egg whites 1 egg yolk 2 Tbsp. skim milk 1 Tbsp. onion, minced 1 plum tomato, chopped 1 small clove of garlic, chopped 1 handful spinach, shredded Lite Cooking Spray Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done. 1 cup grapes 1 4 cup almonds Meal 2 Avocado & Chicken Salad 4 oz. grilled chicken 3 cups mixed greens 1 4 cup avocado, sliced 1 2 cup orange, sliced 1 Tbsp. lemon juice 2 tsp. olive oil Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice baby carrots 2 Tbsp. low-fat ranch dip 64

66 Meal 3 BLT with Turkey 2 slices whole wheat bread 3 slices turkey bacon Tomato, sliced Lettuce Side: 1 serving of fruit Optional 1 cup mixed berries 2 Tbsp. light whipped topping 1 tsp. cocoa powder Post Workout Meal 1 cup fruit salad sprinkled with pecans DAY 6 Meal 1 Shake 1 scoop whey protein (vanilla or chocolate) 1 2 cup soy or fat-free milk 1 2 cup water 1 tsp. peanut butter Handful of ice 6 oz. light Greek yogurt or kefir Meal 2 Muffin Pizza 1 whole-grain English muffin 1 4 cup tomato sauce 1 4 cup mozzarella cheese 2 oz. grilled chicken breast, sliced 1 cup steamed broccoli 65

67 Top English muffin with tomato sauce, cheese and chicken breast. Bake at 350 for 10 minutes and serve with steamed broccoli. 1 cup grapes 1 4 cup almonds Meal 3 Halibut 6 oz. marinated halibut Marinate halibut with your favorite herbs, spices or fat-free sauce for 20 minutes. Wrap in foil and bake at 350 for minutes or until fully cooked. Sides: 4 cups steamed baby red potatoes (no butter) 1 cup steamed broccoli Optional 3 4 cup plain, fat-free yogurt 1 tsp. honey Post Workout Meal 10 raw almonds DAY 7 Meal 1 Egg Burrito 4 small whole grain tortillas 2 cups egg whites 1 2 cup non-fat cottage cheese 1 2 cup tomatoes, chopped 1 2 cup red or green sweet pepper, chopped 1 2 cup sweet onion, chopped 1 2 cup black beans (rinsed, drained and mashed coarsely with fork) Salt and pepper Lite cooking spray Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste. 66

68 2 slices turkey jerky Meal 2 Meatballs & Marinara 4 oz. extra-lean ground turkey 1 2 cup marinara sauce 2 Tbsp. parmesan cheese, grated Lite cooking spray Roll ground turkey into 3 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese. 6 oz. light Greek yogurt or kefir Meal 3 Grilled Teriyaki Tuna 4 oz. tuna steak 2 Tbsp. low-fat, bottled teriyaki sauce 1 tsp. olive oil 1/3 cup cooked brown rice Fresh spinach Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of fresh spinach. Optional 1 Kashi granola bar or homemade protein bar Post Workout Meal 20 green grapes DINING OUT GUIDE 67

69 Dining Out Tips Choose a lean protein with steamed vegetables Don t eat the rolls or bread before the meal, this will save you 300 calories! Ask for baked, not fried Eat what is in season For dessert, choose a fruit platter with light whipped cream Visit an organic restaurant or one that uses only fresh ingredients If you need to replace a meal by eating out, follow the suggested list of items: Restaurant Menu Item Calori es Fa t Boston Roast Turkey 4 oz Market 5 Carb s 0 Chili's Cedar Plank Tilapia Jack in the Box Asia Chicken Salad with Grilled Chicken, no dressing KFC Original Recipe, 1 Breast Piece, 5.85 oz, no skin or breading Grilled Chicken Breast, 4.2 oz Grilled Chicken Drumstick, 1.38 oz Grilled Chicken Wing, 1.16 oz Salad, House Side Salad, without dressing or croutons Salad, Roasted Chicken Cesar, without dressing or croutons McDonald's Cesar Salad, no Chicken, no dressing Cesar Salad with Grilled Chicken Side Salad Quiznos Flatbread Sammies, Cantina Chicken, without cheese

70 Flatbread Sammies, Roadhouse Steak, without cheese Sizzler 6 Shrimp, Fried Cesar Salad Carrot Raisin Salad Creamy Cole Slaw Salad Greek Salad Chicken Noodle Soup French Onion Soup Menudo Soup Minestrone Soup Taco Bell Taco Fresco Style, Ranchero Chicken NordicTrack Incline Trainer 12-Week Program Warm UP Protocol (completed before every workout) Roll Out All Joints (ankles to Neck) Foam Roll Head to Toe (Myofascial Release) Dynamic Warm Up Soldier Walk Jacks Plank Opposite/Extending Hip Lifts Reverse Lunge with Rotation Double Leg/ Single Leg Hops High Knees/Butt Kicks 69

71 Dynamic Hamstring Cross Stretch Balance Cool Down Foam roll Yoga Sequence: Downward Dog, Runners lunge, Half Pigeon, Seated Forward Fold, Happy Baby, supine twist, child s pose, savasana 5-Minute Vertical Feet Fitness Bench Mark Test The NordicTrack Incline Trainer 5 Minute Vertical Feet Test is a 5-minute Fitness Bench Mark test measuring how many vertical feet the participant can climb in 5 minutes. This test will be administered 4 times throughout the 12-week program: Week 1, Week 4, week 8 and week 12. Duration: During the study a challenge test was completed as a fun challenge, 5 Minutes vertical challenge move to Protocol: 1. NT incline trainer must be 30% 2. Speed is participant defined 3. Participant cannot stop the incline trainer 4. Participant cannot pause the incline trainer 5. Participant cannot hold onto anything at anytime 6. Total Vertical Feet in 5 minutes is the recorded footage 7. If participant is unable to complete the full 5 minutes, their time and VF will be recorded at the stopping point to compare to later tests. NordicTrack Incline Trainer 12-Week Program Week 1 (see following page) 70

72 (15% 1-3mph) (-3% decline Bouts) Monday 1 Review Machine: console, quick touch speed/incline, fan, how to view vertical feet Review 4 main benefits of incline training (heart rate, fat utilization, muscle Activation, Variations of movement pattern) Introduce participant, to variations (proper form and transitions), skip, carioca, side shuffle, Warm up Everyone Completes 5 min vertical feet challenge Bench Mark Test (30% incline, user predicted speed). Complete week 1 rounds 2 and 3. Tuesday 2 Machine Programmed Workout High Intensity Workout 1 Wednesday 3 (see following page) Warm up (15 min) Week 1 Rounds 1 3 Cool Down Thursday 4 Machine Programmed Workout Set A Goal 400 calories Friday 5 (see following page) Warm up (15 min) Week 1 Rounds 1 3 Cool Down 71

73 NT Incline Program Week 1: Wednesday/Friday Participants will complete 5-minute vertical feet Fitness Bench Mark Test on the first day of the week. See Program details for benchmark testing procedures. On test day, the participants will only complete round 2 and round 3. Warm Up: See program details for warm up protocol 15% Incline, 1-3 MPH (-3% decline bouts) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 15% 1-3 MPH Soldier Walk forward 15% 1-3 MPH Opposite and extending High Knees internal/external 30/30 Walk Forward 15% 1-3 MPH Soldier Walk forward 15% 1-3 MPH Skate Jumps slow and controlled Straight arm plank Walk Forward 15% 1-3 MPH Soldier Walk Forward 15% 1-3 MPH Round 2 Dumbbell squat to Bicep Curl DB Front Raise to Lateral Raise W-sit Alternating Forward Lunge Dumbbell Wood chops (high to low) 30/30 Skip forward/walk Forward 15% 1-3 MPH 30/30 72

74 Skip forward/walk Forward 15% 1-3 MPH 30/30 Walk Backwards/ Walk Forward 15% 1-3 MPH 30/30 Walk Backwards/ Walk Forward 15% 1-3 MPH 30/30 Soldier Walk Forward 15% 1-3 MPH Round 3 Walk Forward -3% 1-3 MPH Regular Jumping Jacks Side Shuffle 15% 1-3 MPH 30/30 DB Muay Thai knees 30/30 Walk Forward -3% 1-3 MPH One leg balance- arms overhead 30/30 Side shuffles 15% 1-3 MPH 30/30 Push ups Walk Forward 15% 1-3 MPH DB Bent Rows Cool Down Week 2 (15% -18% 1-3mph) (0-5% speed defined by participant) Monday 1 (see following page) Warm up (15 min) Week 2 Rounds

75 Cool Down Tuesday 2 Machine Programmed Workout Incline Workout Workout 3 Wednesday 3 (see following page) Warm up (15 min) Week 2 Rounds 1 3 Cool Down Thursday 4 Machine Programmed Workout Set A Goal 2-4 Miles Friday 5 (see following page) Warm up (15 min) Week 2 Rounds 1 3 Cool Down NT Incline Program Week 2: Monday/Wednesday/Friday Warm Up: See program details for warm up protocol 15% -18% Incline, 1-3 MPH (0-5% sprint, speed defined by user) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 15-18% 1-3 MPH Soldier Walk Forward 15-18% 1-3 MPH 74

76 Bend-Extend-lower legs Opposite and extending abduction Side shuffles 15-18% 1-3 MPH 30/30 Walk Forward 15-18% 1-3 MPH Push ups (neutral, wide, diamond) 20/20/20 Hip Lifts Walk Forward 15-18% 1-3 MPH Skip Forward 15-18% 1-3 MPH Round 2 DB wood chops (low to high) 30/30 Straight arm plank Squat to DB upright row One leg balance-leg slightly behind Superman Walk Backwards/Walk Forward 15-18% 1-3 MPH 30/30 Walk Backwards/Walk Forward 15-18% 1-3 MPH 30/30 Side Shuffle 15-18% 1-3 MPH 30/30 Walk Forward 15-18% 1-3 MPH Side Shuffle 15-18% 1-3 MPH 30/30 Round 3 Forward Sprint 0-5% Sprint 20sprint/10rest 2X Skate Jumps 75

77 Forward Sprint 0-5% Sprint 20sprint/10rest 2X Static Lunge with bicep curl 30 /side Forward Sprint 0-5% Sprint 20sprint/10rest 2X Mountain Climbers Forward Sprint 0-5% Sprint 20sprint/10rest 2X Russian twists (without DB) Forward Sprint 0-5% Sprint 20sprint/10rest 2X DB Reverse Flies Cool Down Week 3 (18% 2-4mph) (27% bouts) Monday (see following page) Warm up (15 min) Week 3 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout Speed Workout Workout 5 Wednesday (see following page) Warm up (15 min) Week 3 Rounds

78 Cool Down Thursday Machine Programmed Workout Set a Goal Vertical Feet Climbed Friday (see following page) Warm up (15 min) Week 3 Rounds 1 3 Cool Down NT Incline Program Week 3: Monday/Wednesday/Friday Warm Up: See program details for warm up protocol 18% incline, 2-4 mph (27% incline bouts) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 18 % 2-4 MPH Side Shuffle 18 % 2-4 MPH 30/30 Squat to opposite-extending 30/30 Forearm plank Walk forward 18% 2-4 MPH Side Shuffle 18% 2-4 MPH 30/30 Alternating leg V-ups Superman Walk Forward 18 % 2-4 MPH Skip Forward 18 % 2-4 MPH Round 2 77

79 DB Bent Rows Mountain Climbers Reverse Lunges with rotation Bicep Curl to shoulder press Speed Skate jumps Walk Forward/Walk Backwards 18 % 2-4 MPH 30/30 Side Shuffle 18 % 2-4 MPH 30/30 Skip Forward 18 % 2-4 MPH Walk Forward/Walk Backwards 18 % 2-4 MPH 30/30 Walk Forward/Walk Backwards 18 % 2-4 MPH 30/30 Round 3 Skip Forward 18% 2-4 MPH Straight Arm Plank Jacks Walk Forward 27% 2-4 MPH Warrior III 30/30 Forward Lunges 18% 2-4 MPH W-sit with Chest Press Walk Forwards 27% 2-4 MPH Squat to upright row Side Shuffle 18% 2-4 MPH DB Reverse Flies Cool Down Week 4 (18%-21% 1-3mph) (0-5% speed defined by participant) 78

80 Monday (see following page) Warm up (15 min) Week 4 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout Incline Workout Workout 6 Wednesday (see following page) Warm up (15 min) Week 4 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Easy, flat 2-4 Miles Friday (see following page) Warm up (15 min) Everyone Completes 5 min vertical feet challenge Bench Mark Test (30% incline, user predicted speed). Week 4 Rounds 2 and 3; do not do round 1 Cool Down NordicTrack Incline Program Week 4: Monday/Wednesday/Friday Participants will complete 5-minute vertical feet Fitness Bench Mark Test on the final day of the week. See Program details for benchmark testing procedures. On test day, the participants will only complete round 2 and round 3. 79

81 Warm Up: See program detail document for warm up protocol 18-21% Incline, 1-3 MPH (0-5% sprint bouts, speed determined by user) Round 1 Exercise Incline Speed Duration Walk Forward % 1-3 MPH Side Shuffle % 1-3 MPH 30/30 Air Squats Leg Lowers Walk Forward % 1-3 MPH Skip Forward % 1-3 MPH Double leg hip lifts/ no hand support Push ups (neutral, wide, diamond) Walk Backwards % 1-3 MPH Side Shuffle % 1-3 MPH 20/20/20 Round 2 Burpees DB Reverse Flies Alternating Lunges Russian twists Squat Jacks Side Step overs % 1-3 MPH 30/30 Skip Forwards % 1-3 MPH Side Shuffle % 1-3 MPH 30/30 Walk Forward/Walk Backward % 1-3 MPH 30/30 80

82 Walk Forward/Walk Backward % 1-3 MPH 30/30 Round 3 Forward Sprint 0-5% Sprin t Reverse lunge to Bicep Curl Forward Sprint 0-5% Sprin t Tricep Kickbacks Forward Sprint 0-5% Sprin t Reverse Plank Forward Sprint 0-5% Sprin t Low to High Wood chops with DBs Forward Sprint 0-5% Sprin t Prone swimmers 20sprint/10rest 2X 20sprint/10rest 2X 20sprint/10rest 2X 20sprint/10rest 2X 30/30 20sprint/10rest 2X Cool Down Week 5 (21% 2-4mph) (30% bouts & -4% decline) Monday (see following page) Warm up (15 min) Week 5 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout High Intensity Workout 7 81

83 Wednesday (see following page) Warm up (15 min) Week 5 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Complete ifit video called Hana run found under the video button on the console Friday (see following page) Warm up (15 min) Week 5 Rounds 1 3 Cool Down NT Incline Program Week 5: Monday/Wednesday/Friday Warm Up: See program details for warm up protocol 21% incline, 2-4 MPH (30% bouts & -4% decline) Round 1 Exercise Incline/Decline Speed Duration Walk Forward/ Walk Backward 21% 2-4 MPH 30/30 Walk Forward/ Walk Backward 21% 2-4 MPH 30/30 Squat to opposite and extending Jacks Side Shuffles 21% 2-4 MPH 30/30 Forward Soldier Walk 21% 2-4 MPH 82

84 Single leg hip raise 30/30 Plank Jacks and MTN Climbers 30/30 Walk/Run Forward -4% 2-4 MPH Walk/Run Forward -4% 2-4 MPH Round 2 Push up to DB Row Squat-Bicep curl-to overhead press V-sit with DB Chest Flies Jumping lunges Single Leg Explosive Hip Lift 30/30 Gallop 21% 2-4 MPH 30/30 Walk Backward 21% 2-4 MPH Carioca 21% 2-4 MPH 30/30 Skip Forward 21% 2-4 MPH Walk Forward -4% 2-4 MPH Round 3 Carioca 21% 2-4 MPH 30/30 DB Reverse Flies Walk Forward 30% 1-3 MPH Single leg RDL 30/30 Walk backward 21% 2-4 MPH Lunge, Squat, Lunge - repeat Walk Forward 30 % 1-3 MPH Tricep Kickbacks Around the world 21% 2-4 MPH 15/15/15/15 83

85 Wall sit DB front raise /DB lateral raise Cool Down Week 6 (21%-24% 1-3mph) (5%-10% speed determined by participant) Monday (see following page) Warm up (15 min) Week 6 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout Speed Workout Workout 8 Wednesday (see following page) Warm up (15 min) Week 6 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Complete Monterey Coastal 5 miles found under maps on the console. Friday (see following page) Warm up (15 min) Week 6 Rounds 1 3 Cool Down 84

86 NordicTrack Incline Program Week 6: Monday/Wednesday/Friday Warm Up: See program details for warm up protocol 21%-24%, 1-3 MPH (5%-10% sprint bouts, speed determined by user) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 21%-24 % 1-3 MPH Side Shuffle 21%-24 % 1-3 MPH 30/30 Alternating Side Lunges Up downs Skip forward 21%-24 % 1-3 MPH Walk Backwards 21%-24 % 1-3 MPH Squat to Opposite and extending Forearm to straight arm plank- repeat Walk Forward 21%-24 % 1-3 MPH Carioca 21%-24 % 1-3 MPH 30/30 Round 2 Russian Twists with DBs Pistol Squats 30/30 85

87 Plank to row with Tricep extension 30/30 Chest Flies in V-sit with legs lifted Sumo Squats Carioca 21%-24 % 1-3 MPH 30/30 High knees forward/walk forward 21%-24 % 1-3 MPH 30/30 High knees backward/walk backward 21%-24 % 1-3 MPH 30/30 Side Shuffle 21%-24 % 1-3 MPH 30/30 Gallop Forward 21%-24 % 1-3 MPH 30/30 Round 3 Forward 5%-10% Sprint 20sprint/10rest 2X Full or Alternating v-ups Forward 5%-10% Sprint 20sprint/10rest 2X Lunge with single arm 30/30 shoulder press Forward 5%-10% Sprint 20sprint/10rest 2X Speed Skate Jumps Forward 5%-10% Sprint 20sprint/10rest 2X High to Low Wood Chops with 30/30 DBs Forward 5%-10% Sprint 20sprint/10rest 2X Single leg hip lift with 30/30 86

88 abduction Cool Down Week 7 (21%-24% 2-4mph & 1-3mph) (35% bouts) Monday (see following page) Warm up (15 min) Week 7 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout High Intensity Workout 9 Wednesday (see following page) Warm up (15 min) Week 7 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Set a goal 500 calories Friday (see following page) Warm up (15 min) Week 7 Rounds 1 3 Cool Down NordicTrack Incline Trainer Program Week 7: Monday, Wednesday, Friday Warm Up: See program details for warm up protocol 87

89 21%-24% incline, 2-4 MPH & 1-3 MPH (35% bouts) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 21%-24 % 2-4 MPH Skip Forward 21%-24 % 2-4 MPH Jumping Jacks (3 types) 20 each Opposite and extending Side Shuffles 21%-24 % 2-4 MPH 30/30 Walk Backwards 21%-24 % 2-4 MPH Around the clock lunges High Knees and Butt Kickers 30/30 Forward Lunges (slow speed) 21%-24 % 1-2 MPH Backward Skip/Walk Backward 21%-24 % 2-4 MPH 30/30 Round 2 Single leg balance DB Rows Star Jumps Cuban to press Side Plank Hip Drops 30/30 Burpees Side Skips 21%-24 % 2-4 MPH 30/30 Walk Backward 21%-24 % 2-4 MPH Lunge Forward (slow speed) 21%-24 % 1-3 MPH Run/Jog Forward 21%-24 % 2-4 MPH Carioca 21%-24 % 2-4 MPH 30/30 88

90 Round 3 Walk Forward 35 % 1-3 MPH Leg Lowers Toe Touches 30/30 Side Shuffle 21%-24 % 2-4 MPH 30/30 DB swings (similar to kb swing) Walk Forward 35% 1-3 MPH Superman/swimmers 30/30 Carioca 21%-24 % 2-4 MPH 30/30 One Leg Balance with Anterior Reach 30/30 Walk Forward 35% 1-3 MPH Dynamic single leg hip lifts 30/30 Cool Down Week 8 (21%-24% 2-4mph) (5%-10% speed determined by participant) Monday (see following page) Warm up (15 min) Week 8 Rounds 1 3 Cool Down 89

91 Tuesday Machine Programmed Workout Incline - Workout 9 Wednesday (see following page) Warm up (15 min) Week 8 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Easy, flat 3-6 miles Friday (see following page) Warm up (15 min) Everyone Completes 5 min vertical feet challenge Bench Mark Test (30% incline, user predicted speed). Week 8 Rounds 2 and 3; do not do round 1 Cool Down NordicTrack Incline Trainer Program Week 8; Monday/Wednesday/Friday Participants will complete 5-minute vertical feet Fitness Bench Mark Test on the final day of the week. See Program details for benchmark testing procedures. On test day, the participants will only complete round 2 and round 3. Warm Up: See program details for warm up protocol 21%-24% incline, 2-4 MPH (5%-10% sprint bouts, speed determined by user) Round 1 90

92 Exercise Incline/Decline Speed Duration Walk Forward 21%-24% 2-4 MPH Soldier Walk Forward 21%-24% 2-4 MPH Opposite and Extending (abduction) Double Leg hip lifts Side Shuffles 21%-24% 2-4 MPH 30/30 Jog forward 21%-24% 2-4 MPH 1min Mountain Climbers Squat Jacks High Knees Forward/High Knees Backwards 21%-24% 2-4 MPH 30/30 Side Shuffles 21%-24% 2-4 MPH 30/30 Round 2 Squat to upright row Weighted Jumping lunges Flip Flops (sit-up to push-up) Warrior III balance with tricep kickback 30/30 Straight arm Plank to opposite/extending Skip Forward/Walk Forward 21%-24% 2-4 MPH 30/30 Skip Forward/Walk Forward 21%-24% 2-4 MPH 30/30 Carioca 21%-24% 2-4 MPH 30/30 Bounding Forward 21%-24% 2-4 MPH Skip Backward/Walk Backward 21%-24% 2-4 MPH 30/30 91

93 Round 3 Forward 5%-10% Sprint 20sprint/10res t 2X Alternating Lunge with DB Lateral raise Forward 5%-10% Sprint 20sprint/10res t 2X Wall Sit with Shoulder press Forward 5%-10% Sprint 20sprint/10res t 2X DB v-sit in-n-outs Forward 5%-10% Sprint 20sprint/10res t 2X Balance one leg single arm 30/30 Reverse Flies Forward 5%-10% Sprint 20sprint/10res Reverse lunge with dynamic knee drive Cool Down Week 9 (21%-24% 2-4mph) (37% incline bouts & -6% decline bouts) Monday (see following page) Warm up (15 min) Week 9 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout Speed - Workout 10 t 2X 30/30 92

94 Wednesday (see following page) Warm up (15 min) Week 9 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Complete ifit video Haleakala Run found under videos button on console 35 min workout Friday (see following page) Warm up (15 min) Week 9 Rounds 1 3 Cool Down NordicTrack Incline Trainer Program Week 9; Monday/Wednesday/Friday Warm Up: See program details for warm up protocol 21%-24% incline, 2-4 MPH & 1-3 MPH (37% incline bouts & -6% decline bouts) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 21%-24% 2-4 MPH Side Shuffle 21%-24% 2-4 MPH 30/30 Jumping Jacks (variations) Single Leg hip lifts 30/30 Skip Forward 21%-24% 2-4 MPH Jog forward 21%-24% 2-4 MPH 1min Superman and prone swimmers 30/30 93

95 High Knees (internal external) 30/30 Walk/Run Forward -6% 2-4 MPH Walk/Run Forward -6% 2-4 MPH Round 2 One Leg Balance-arms overhead 30/30 Single Leg RDL Full V-ups Plank with Row to Tricep kickback 30/30 Spider Monkey Push-ups Walk/Run Forward 37% 1-3 MPH Squat Jumps Forward 21%-24% 1-3 MPH Side Skips 21%-24% 2-4 MPH 30/30 Skip Backward/Skip Forward 21%-24% 2-4 MPH 30/30 Walk/Run Forward -6% 2-4 MPH Round 3 Forward 37% 1-3 MPH Squat jumps Carioca 21%-24% 2-4 MPH 30/30 Alt. Reverse Lunge with single arm press (palms facing) Forward 37% 1-3 MPH DB Low to High Wood chops 30/30 Forward 21%-24% 2-4 MPH Side Plank with thread the 30/30 needle Forward 37% 2-4 MPH 94

96 Chuturanga Cool Down Week 10 (21%-24% 2-4mph) (37% bouts 1-3mph) (10%-15% speed determined by participant) Monday (see following page) Warm up (15 min) Week 10 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout High intensity - Workout 11 Wednesday (see following page) Warm up (15 min) Week 10 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Set a goal calories Friday (see following page Warm up (15 min) Week 10 Rounds 1 3 Cool Down 95

97 NordicTrack Incline Trainer Program Week 10: Monday/Wednesday/Friday Warm Up: See program details for warm up protocol 21%-24% incline, 2-4 MPH AND 37% incline, 1-3 MPH (10%-15% incline sprints) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 21%-24% 2-4 MPH Skip Forward 21%-24% 2-4 MPH Alternating Forward lunge with Reach overhead (hip flexor stretch) Reverse Plank Side Shuffle 21%-24% 2-4 MPH 30/30 Jog forward 21%-24% 2-4 MPH 1min Push ups (neutral, wide, diamond) 20/20/20 Squat Jumps (2 forward, 2 backward) Walk Forward/Walk Backward 21%-24% 2-4 MPH 30/30 Walk Forward/Walk Backward 21%-24% 2-4 MPH 30/30 Round 2 Straight Arm Plank opposite/extending Lunge, Squat, Lunge Russian Twists DB Bent rows to tricep extensions Speed Skate Jumps High knees forward/high knees 21%-24% 2-4 MPH 30/30 96

98 backward Side Shuffle (Butt Low) 21%-24% 2-4 MPH 30/30 Skip Forward 37% 1-3 MPH Walk backward/walk forward 37% 1-3 MPH 30/30 Walk/Run Forward 37% 2-4 MPH Round 3 Forward 10%-15% Sprin t Leg Lowers and Toe Touches Forward 10%-15% Sprin t V-Sit with Single Arm Chest Fly Forward 10%-15% Sprin t Squat to Press Forward 10%-15% Sprin t Flip Flops Forward 10%-15% Sprin t Single Leg Hip Lift with abduction Cool Down 20sprint/10res t 2X 30/30 20sprint/10res t 2X 30/30 Sec 20sprint/10res t 2X 20sprint/10res t 2X 20sprint/10res t 2X 30/30 Week 11 (21%-24% 2-4mph) (40% bouts 1-4mph) Monday (see following page) Warm up (15 min) Week 11 Rounds

99 Cool Down Tuesday Machine Programmed Workout Incline - Workout 12 Wednesday (see following page) Warm up (15 min) Week 11 Rounds 1 3 Cool Down Thursday Machine Programmed Workout Climb Vertical Feet Friday (see following page) Warm up (15 min) Week 11 Rounds 1 3 Cool Down NordicTrack Incline Trainer Program Week 11: Monday/Wednesday/Friday 98

100 Warm Up: See program details for warm up protocol 21%-24% incline, 2-4 MPH AND 40% incline bouts 1-4 MPH Round 1 Exercise Incline/Decline Speed Duration Walk Forward 21%-24% 2-4 MPH Side Shuffle 21%-24% 2-4 MPH 30/30 Squat to external hip circles 30/30 Mountain Climbers Carioca 21%-24% 2-4 MPH 30/30 Walk Backwards 21%-24% 2-4 MPH 1min Opposite and extending (elbow 30/30 to knee) Squat Jumps - Square Walk Forward/Walk Backward 21%-24% 2-4 MPH 30/30 Walk Forward/Walk Backward 21%-24% 2-4 MPH 30/30 Round 2 Static Lunge with front and lateral raises Superman and prone swimmers Alternating Lunge to bicep Plank to single arm reverse fly 30/30 3/30 30/30 Speed Skate Jumps Walk/Jog Forward 21%-24% 2-4 MPH Side Shuffle 21%-24% 2-4 MPH 30/30 High knees forward/high knees backward 21%-24% 2-4 MPH 30/30 Bounding Forward 21%-24% 2-4 MPH Walk forward 40% 1-4 MPH 99

101 Round 3 Walk/Run Forward 40% 1-4 MPH Straight arm Plank to forearm plank (repeat) Side Shuffle 21%-24% 2-4 MPH 30/30 Burpees 30/30 Sec Walk/Run Forward 40% 1-4 MPH DB Muay Thai knees Carioca 21%-24% 2-4 MPH 30/30 Weighted jumping lunges Walk/Run Forward 40% 1-4 MPH Dynamic single leg hip lifts 30/30 Cool Down Week 12 (21%-24% 2-4mph) (40% bouts 1-4mph) (10%-15% speed determined by participant) Monday (see following page) Warm up (15 min) Week 12 Rounds 1 3 Cool Down Tuesday Machine Programmed Workout Speed - Workout 12 Wednesday (see following page) Warm up (15 min) Week 12 Rounds 1 3 Cool Down 100

102 Thursday Machine Programmed Workout Easy 3-6 miles completed Friday (see following page) Warm up (15 min) Everyone Completes Final 5 min vertical feet challenge Bench Mark Test (30% incline, user predicted speed). Week 12 Rounds 2 and 3; do not do round 1 Cool Down NordicTrack Incline Trainer Program Week 12: Monday/Wednesday/Friday Participants will complete 5-minute vertical feet Fitness Bench Mark Test on the final day of the week. See Program details for benchmark testing procedures. On test day, the participants will only complete round 2 and round 3. Warm Up: See program details for warm up protocol 21%-24% incline, 2-4 MPH And 40%, 1-4 MPH (10%-15% sprints, user determines speed) Round 1 Exercise Incline/Decline Speed Duration Walk Forward 21%-24% 2-4 MPH Side Shuffle 21%-24% 2-4 MPH 30/30 Squat to opposite and extending Mountain Climbers Carioca 21%-24% 2-4 MPH 30/30 Walk Backwards 21%-24% 2-4 MPH 1min V up Push up to knee drive Walk Forward/Walk Backward 21%-24% 2-4 MPH 30/30 101

103 Walk Forward/Walk Backward 21%-24% 2-4 MPH 30/30 Round 2 Star Jumps Warrior III row to tricep extension 30/30 Squat to press V sit DB chest flies Pendulums Walk/Jog Forward 21%-24% 1-3 MPH Side Shuffle 21%-24% 2-4 MPH 30/30 Skip forward/skip backward 21%-24% 1-3 MPH 30/30 Squat Jumps forward 21%-24% 1-3 MPH High Knees forward/high knees backward 40% 1-4 MPH 30/30 Round 3 Forward 10%-15% Sprin t Weighted squat jumps Walk/Run Forward 40% 1-4mph V sit Russian twists Forward 10%-15% Sprin t Alt. Reverse lunge with shoulder press Walk/Run Forward 40% 1- Push up to opposite and extending 4mph 20sprint/10res t 2X 20sprint/10res t 2X 102

104 Forward 10%-15% Sprin t One leg Balance - DB row to straight arm forward raise Cool Down 20sprint/10res t 2X 30/30 Exercise Library Warm-up Roll out joints Legs- Starting with the right ankle, roll three times to the right, then three times to the left Holding right leg up with a 90degree bend in the knee, roll three times to the right, then three times to the left. Keeping the knee bent at 90degrees, repeat circular motion with hip joint, three times right then three times left. Repeat movements with the left leg. Hips-Hinging at the hips, tilt hips forward and back. Shoulders- Roll 103

105 shoulders forward three times, then back three times. With a slight bend in the hips, let right arm hang in front of the body and swing. Repeat with the left arm. Head- Standing upright, tilt head from right to left, ear to shoulder, three times. Tilt forward and back, chin to chest. Then turn head side to side. Straigh arm plank Body in prone position, arms straight. Straight through hips and knees. Heels directly over the ball of the foot. Opposite and Extending On hands and knees, extend the right arm in front of body while extending the left leg behind the body. Bring back to starting position and repeat on 104

106 other side. Hip lifts Variations:single leg hip lift, hip lift with abduction On back, knees bent, push hips toward ceiling. Raise and lower hips. Single leg - one leg straight while the other does the hip lift. Hip lift with abduction: single leg, raised leg goes out to the side, away from body and back. Hips are raised and static. 105

107 Jump jacks Variations: forward arms, forward legs crossover At the same time, jump legs apart, slightly wider than shoulder width, arms come together overhead. Forward arms, forward legs: At the same time jump legs forward and back, arms swing opposite the legs. Crossover: at the same time, jump legs out and arms are also out wide. Jump together, crossing feet and arms. 106

108 Reverse lunge with rotation Start in standing position, stepping right foot back into a lunge keeping knee bent, rotate trunk and arms over the left leg. Stand back up, repeat on the other side. High knees Bringing knees up to hip height; quick, repeated motion. 107

109 Butt kickers Kick heels to bum; quick, repeated motion. Dynamic hamstring stretch Bending in right knee, left leg straight in front, heel flexed and resting on the floor, hinging at the hip, reach to knee. Repeat on other side. Balance On left leg, extend right leg to the side, elevated. Arms overhead. 30 onds, then repeat on the other side. 108

110 Cool-Down Downward dog From hands and knees postion, push hips to the ceiling. Body will resemble a triangle position. A bend in the knees is acceptable. Straight through elbows and shoulders. Runners lunge Keeping knee over the front ankle, step back into a lunge. Stretch should be felt in the hip complex. Lean shoulders back and raise arms for a more intense stretch. 109

111 Half pigeon Tuck front leg in, foot under opposite hip. Back leg should be as straight as possible, top of foot against the floor. Seated forward fold Legs straight out in front. Leading with chest, reach for toes. Happy baby On back, hips flat against floor. Bring knees to chest and open. If you cannot reach your feet, grab behind your knees. 110

112 Supine twist On back, keeping shoulders on the floor, bring left leg over the top of the body. Look right, arms extended. Repeat on other side Child s pose On all fours, toes together, sit back on heels. Extend arms in front. Knees can be wide for more stretch. 111

113 Savasana On back, arms extended, palms up. Legs straight and extended, letting feet fall out naturally. Workouts High knees internal/external Skate jumps In a hopping motion, alternate right leg, bringing knee forward, foot to ground, then knee to the side. Alternate sides. Leap side to side taking insie leg behind the other into a shallow lunge. Take opposite hand forward as forward leg. 112

114 Dumbbell bicep curl Starting in squat position, arms with weights by your sides, palms out, straighten knees and curl weights to shoulders. Dumbbell front raise with lateral raise Variation: wall sit, static lunge W-sit Alternating forward lunge Standing upright, raise weight to shoulder height in front of body, then down to sides, the out to the sides, shoulder height again. Resting on sacrum, keeping back straight, lean back and let feet come off the floor, knees bent. Feet can remain on the floor for a modified version. Step forward into a lunge, step back, alternate sides. 113

115 Dumbbell wood chops Legs slightly bent, twist trunk starting with arms on the outside of the knee. Rotate and swing arms high across body. Dumbbell muay thai knees Starting with arms holding weight above head, to the right and left leg extending in the opposite direction, bring arms into trunk with a small twist through the core, while doing the same with the knee. 30 on one side, then switch. 114

116 Dumbbell bent row Variation: single leg Knees slightly bent, slight hinge in the hips, arms with weights parallel to the thigh. Bring weights to lower rib cage, driving elbows straight back. Bend-extend-lower legs Opposite and extending abduction Superman Lying on the back, legs straight out, bend knees and bring legs to a tuck position, straighten legs to ceiling, lower slowly to the ground. Try to keep legs elevated without touching the ground for duration. On hands and knees, elbow in 90degree bend, bring arm to the side while the opposite leg, also in a 90degree bend, goes to the opposite side. Alternate sides. Lying in prone position, arms 115

117 extended forward, raise and lower legs at the same time. IF this puts strain on the back in any way, keep feet on the floor. Squat to dumbbell upright row Static lunge with bicep curl Starting in squat position, arms in front of torso, straight legs and bring weights up, ending in front of chest. Wrists, elbows and shoulders should be in a straight line. In lunge position, bicep curl weights. Hold lunge entire time. Mountain climbers In plank position, drive knee up between elbows in tuck position. Alternate legs. Pace as needed. 116

118 Russian Twist Dumbbell reverse flies Squat to oppositeextending Vsit position with straight back, rotate upper body from side to side. Keep knees steady and not rocking. Add weight as directed. Knees slightly bent, hinging at hips, arms resting in front of body. Slight bend in elbows, bring weights lateral to shoulder height. Keep eyes up and shoulders back. Slight bend in knees, stand and extend right leg out and slightly back while left arm extends out and up. Alternate sides. 117

119 Forearm plank Plank on elbows. Keep shoulders above elbows. Alternating leg v-ups Variation: full v-ups Resting on sacrum, legs extended out, bring right leg up, while upper body crunches toward leg. Alternate sides. Full V-up: legs are together. Bicep curl to shoulder press Arms resting at sides, curl weights to shoulders. Rotate wrists slightly while pushing arms overhead finishing with biceps close to head, behind ears. 118

120 Straight arm plank jack In plank position, with slight jump motion in feet, take feet wide then back together repeatedly. Similar to feet when doing jumping jacks. Warrior III Hinging at the hip, extend one leg back and both arms extended forward. Keep toes on extended leg pointing toward the floor as not to let the hips rotate out. W-sit with chest press W-sit position as before. This time weight or weights in hand, press up ward away from body. 119

121 Air squat Variation: squat jump Knees wide, keeping knees over your shoelaces, stick posterior chain out while you bend to chair height and back up. Back straight, shoulders back. Leg lowers Lying on back, arms out to the side or under hips for assistance, legs straight. Raise and lower legs. 120

122 Push ups: neutral, wide, diamond Neutral: hands under shoulders. Wide: Hands widely placed. Diamond: Hands directly under chest, hand creating a diamond shape. Pushups can always be performed on knees. 121

123 Burpees Squat jack In standing position, crouch down, hands to floor, kick or step feet back. Push up, bring feet to hands in tuck position then stand up. Staying in a squat position, jump feet out and then back together, as in a jumping jack, but lower. Reverse lunge to bicep curl Starting in lunge, arms by sides, push to standing and bicep curl weights to shoulders. Relax arms while stepping opposite leg back into lunge. 122

124 Tricep kickback Knees slightly bent, hinging at hips, keeping elbows close to body extend weights back behind the body. Keep back straight and shoulders back. Reverse plank Sitting on floor, legs straight out, hands slightly behind the hips, push hips up and hold. Relax head back. Prone swimmers Laying on belly, flutter kick legs and arms. If stress on back, keep feet on floor. 123

125 V-sit with chest fly In V or W sit postion, arms wide, slightly bent, bring hands together above chest. Push up to dumbbell row Variation: tricep extension Push up, then with weight in hand, drive elbow back keep arm near side. 124

126 Jump lunges Lunge with a jump and switch at the top of the jump. Single leg RDL (romanian dead lift) On right leg, reach right arm to floor. As arm goes down, leg is tetering back. Keep back straight. Up downs Similar to burpee with no push up. Stay strong through core as you jump feet back into plank position. 125

127 Forearm to straight arm plank Starting in straight arm plank, step right arm down to elbow, then the left. Then step back to tall plank. Pistol squat Leg extended, proceed to squat on the other leg on the ground. Tall back. Only go as far as your body permits. Sumo squat Feet wide, toes point out at 45degree angle. Bend in knees and back up. 126

128 Lunge with single arm press Variation: two arm press Starting in standing position, hands at shoulders, press up with one right arm and lunge forward with left foot. Alternate sides. Variation: press both arms up while stepping into lunge. Around the clock lunges Cuban to press Alternating forward lunges at the following times associated on a clock in the following patter: right 12, left 12, right 2, left 10, right 3, left 9, right 5, left 7, right 6, left 6. Arms start in front of body, bring elbows high, hands down, rotate hands up, then finish with a full press above head. 127

129 Side plank with hip dip Straight or elbow plank on one arm. Body open. Drop hip and back up. Dumbbell swing Similar to a kettelbell swing. Holding weight with two hands, swing through legs keeping back straight and swing in upward motion to head height. Flip flops Starting in sitting postion, rocking forward, tucking knees under body OR swinging feet around the side, hands to floor, jump into plank position. Push up, then tuck feet in and rock back on back. 128

130 Warrior III tricep kickback In Warrior III position, hold weights near side and press back. Straight arm plank with opposite and extending Lunge with lateral raise Plank, raise opposite arm and opposite leg in opposite directions. Keep stance in feet wide to sustain balance. Lunge forward, raise arms up at sides. 129

131 Wall sit with shoulder press Dumbbell V-sit in and outs Sitting with back against wall, 90degree bend in the knee and hips, press weights above head keeping arms close to ears. V-sit, resting on sacrum, extend legs and arms out, then bring them in, to a tuck position. Reverse lunge with knee drive Step back in lunge, then drive back knee forward swiftly. 130

132 Spider monkey push up Legs wider than hips, posterior in air. Side plank thread the needle Side plank, top arm extended. Rotate top arm down and thread between body and floor. Chaturanga Push up position, 90degree bend in the elbow. 131

133 Lunge with overhead reach, hip flexor stretch Lunge, right leg back, take right arm over head and gently lean to the left. Push up with knee drive During push in push up, bring knee to shoulder. Pendulums Lying on back, legs extended toward ceiling, lower legs to right side, back up, left side, back up, down and back up. 132